{"id":102,"date":"2015-01-05T12:56:18","date_gmt":"2015-01-05T11:56:18","guid":{"rendered":"http:\/\/wp.spino.se\/?page_id=102"},"modified":"2015-01-05T13:49:20","modified_gmt":"2015-01-05T12:49:20","slug":"traning-och-stretch","status":"publish","type":"page","link":"https:\/\/www.spino.se\/?page_id=102","title":{"rendered":"Tr\u00e4ning och stretch"},"content":{"rendered":"

Nedan f\u00f6ljer n\u00e5gra enkla \u00f6vningar som kan utf\u00f6ras hemma bl a med hj\u00e4lp av gummiband. Gummiband finns i v\u00e4lsorterade sportaff\u00e4rer samt p\u00e5 apoteket.<\/p>\n

Vidare visas n\u00e5gra enkla grundl\u00e4ggande stretch\u00f6vningar.<\/p>\n

Det \u00e4r till\u00e5tet att anv\u00e4nda materialet f\u00f6r eget privat bruk. Kontakta g\u00e4rna oss om du har n\u00e5gra fr\u00e5gor.<\/p>\n

Tr\u00e4ningsprogram<\/h3>\n

\"Spino_Trainprog_1\"<\/a>
\nAxlar – Drag \u00e5t sidan och till hakan<\/p>\n

\"Spino_Trainprog_2\"<\/a>
\nAxlar – Ut\u00e5t rotation<\/p>\n

\"Spino_Trainprog_3\"<\/a>
\nRygg – Rodd och Drag<\/p>\n

\"Spino_Trainprog_4\"<\/a>
\nL\u00e4ndrygg<\/p>\n

\"Spino_Trainprog_5\"<\/a>
\nMage<\/p>\n

Stretch-\u00f6vningar<\/h3>\n

\"Spino_Stretch_1\"<\/a>
\nBr\u00f6st<\/p>\n

\"Spino_Stretch_2\"<\/a>
\nNacke<\/p>\n

\"Spino_Stretch_3\"<\/a>
\nRygg och h\u00f6ftb\u00f6jare<\/p>\n

\"Spino_Stretch_4\"<\/a>
\nBaksida l\u00e5r<\/p>\n

\"Spino_Stretch_5\"<\/a>
\nS\u00e4te (Gluteus)<\/p>\n

Tr\u00e4ning av tennisarmb\u00e5ge<\/h3>\n

Fyll en 5-liters plastdunk<\/strong> med 1\u20132 liter vatten (1 liter f\u00f6r kvinnor, 2 liter f\u00f6r m\u00e4n). H\u00e5ll dunken med den sm\u00e4rtan\u00adde armen. Underarmen ska ha st\u00f6d mot armst\u00f6det p\u00e5 en stol eller mot en bordsskiva. Handleden ska vara fri och axel och \u00f6verarm avsp\u00e4nda.<\/p>\n

S\u00e4nk dunken l\u00e5ngsamt<\/strong> (ca 5 sekunder) med hj\u00e4lp av endast handleden fr\u00e5n h\u00f6gsta m\u00f6jliga l\u00e4ge ner till l\u00e4gsta m\u00f6jliga. Lyft dunken snabbt (ca 1 sekund) till startl\u00e4get igen. Hj\u00e4lp g\u00e4rna till med den andra sm\u00e4rtfria armen p\u00e5 v\u00e4gen upp. Vila 30\u201360 sekunder efter att du s\u00e4nkt dunken 15 g\u00e5nger.<\/p>\n

Upprepa hela denna procedur<\/strong> ytterligare tv\u00e5 g\u00e5nger (dvs s\u00e4nk dunken 15 g\u00e5nger i tre omg\u00e5ngar, 45 g\u00e5nger totalt).<\/p>\n

G\u00f6r denna tr\u00e4ning<\/strong> en g\u00e5ng per dag vid ungef\u00e4r samma tidpunkt under tre m\u00e5nader. \u00d6ka vikten en g\u00e5ng per vecka genom att fylla p\u00e5 1 dl vatten (dvs slutvolym blir 2,2 liter f\u00f6r kvinnor och 3,2 liter f\u00f6r m\u00e4n).<\/p>\n

L\u00e4tt tr\u00e4ningsv\u00e4rk<\/strong> \u00e4r naturlig och ett tecken p\u00e5 att tr\u00e4ningen har effekt. Tr\u00e4ningsv\u00e4rken b\u00f6r l\u00e4tta till n\u00e4sta dygn. Om inte, kan startvikten minskas med 2\u20135 dl.<\/p>\n

Denna metod baseras p\u00e5 en avhandling som publicerades i L\u00e4kartidningen 4\/2012 <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Nedan f\u00f6ljer n\u00e5gra enkla \u00f6vningar som kan utf\u00f6ras hemma bl a med hj\u00e4lp av gummiband. Gummiband finns i v\u00e4lsorterade sportaff\u00e4rer samt p\u00e5 apoteket. Vidare visas n\u00e5gra enkla grundl\u00e4ggande stretch\u00f6vningar. Det \u00e4r till\u00e5tet att anv\u00e4nda materialet f\u00f6r eget privat bruk. Kontakta g\u00e4rna oss om du har n\u00e5gra fr\u00e5gor. Tr\u00e4ningsprogram Axlar – Drag \u00e5t sidan och till …<\/p>\n

Tr\u00e4ning och stretch<\/span> L\u00e4s mer »<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"open","template":"","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"class_list":["post-102","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.spino.se\/index.php?rest_route=\/wp\/v2\/pages\/102","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.spino.se\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.spino.se\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.spino.se\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.spino.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=102"}],"version-history":[{"count":6,"href":"https:\/\/www.spino.se\/index.php?rest_route=\/wp\/v2\/pages\/102\/revisions"}],"predecessor-version":[{"id":157,"href":"https:\/\/www.spino.se\/index.php?rest_route=\/wp\/v2\/pages\/102\/revisions\/157"}],"wp:attachment":[{"href":"https:\/\/www.spino.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}